Bacon & Cheese Egg Muffins

These breakfast muffins are so delicious and super easy. I was actually surprised at how good they were. Just refrigerate these, pop them in the microwave and you are good to go. Or if you are looking for a way to change up breakfast meals from your regular yogurt and berries or scrambled eggs (at least that’s what I always eat), this recipe is perfect for you. Plus, they are actually really filling, I could only eat two at a time.

I want to also address the negative stigma that has been placed on bacon and why you should NOT be afraid of it. The media has told us that bacon is unhealthy because of its high levels of saturated fat, sodium and nitrates. As I img_9407have discussed in my previous posts, saturated fat is good for you! It is polyunsaturated and trans fats that you need to steer clear from. As for the high levels of sodium, it is recommended for those who follow a ketogenic diet, to have an increased sodium intake. When you eliminate processed foods from your diet and decrease your daily intake of carbs, your sodium levels drop. Take it from me, you do not want to have low sodium levels. When sweating, your body’s sodium levels and electrolytes decrease, mix that with the hot Florida sun and volleyball, and you are not feeling too hot.

As for the amounts of nitrates in bacon, you can simply counteract its negative effects by consuming more antioxidants. To effectively avoid nitrates you would also have to cut down on vegetables, but as long as your diet is rich with antioxidants, do not stress over nitrates. This does not mean you should eat bacon all day, every day, but consumed in moderation it is just fine. Here is a list of some foods that are loaded with antioxidants:

  • Berries (blueberries, strawberries, blackberries, raspberries, cherries, etc.)
  • Green tea, black tea and coffee, cocoa powder, red wine
  • Tomatoes, red bell peppers, eggplants (most antioxidants are in the peel)
  • Eggs (See perfect! You are already eating eggs in this meal)
  • Artichoke, garlic and onion, sauerkraut
  • Broccoli, brussel sprouts and kale
  • Watercress and spinach
  • Pecan nuts
  • Spices such as cinnamon, vanilla beans and ginger root

Bacon and Cheese Egg Muffins

What you’ll need:

  • 5 eggs (preferably organic or cage-free)
  • 1 cup of shredded cheddar cheese
  • 6 slices of bacon
  • 6 cup muffin tray
  • Pam/something to grease the muffin tray, butter works too

Directions

  1. Preheat oven to 375 F
  2. Spray muffin tray cups with pam (tip: spray over the sink to minimize mess)
  3. Shred 1 cup of cheddar cheese or use pre-shredded cheese in a bag
  4. img_9405Mix 5 eggs and ¾ cup of cheese in mixing bowl
  5. Add salt and pepper to taste
  6. Line the edge of the muffin cups with bacon slices. When the bacon overlaps, lay the excess bacon on the bottom of each cup
  7. Use a ladle or large spoon to place egg and cheese mixture into each muffin cup. Try to make it as even as possible
  8. Sprinkle what you have left of your cheese on top each muffin cup
  9. Bake 15-18 minutes

Let me know if you liked this recipe or if there are any other topics you would like me to discuss!

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Dumbbell Leg Circuit

This is one of my favorite leg circuits to do every week. And with playing in the sand all day, we need all of the leg strength we can get, which is why it is important to strength train your lower body at least 1-2 times per week. These exercises are not too complicated, but can really get you sore the next day if you aren’t used to working these muscles.

When planning out my workouts for the week, I have to keep in mind the type of equipment that I have access too. Now if you go to almost any large gym, there is a squat rack or a smith machine, but there is always someone using it (at least that’s how the student gyms are here at UF). I am pretty impatient when lifting, so waiting 10 minutes for someone to finish their set, just isn’t for me.

However, there are always enough dumbbells available. Some of the more basic gyms may not have kettlebells, barbells or a squat rack, but there are almost always dumbbells. So I have since been catering my workouts to exercises that only require access to dumbbells. Hence, the “dumbbell leg circuit.”

To warm up my legs before lifting, I like to stretch, do body-weight squats and jog for about 5 minutes on the treadmill. After this circuit, I will do abs for another 5-10 mins and finish off with at least 10 minutes of cardio. In a later post, I will show you guys my go-to ab exercises that are sure to sore the next day. Happy lifting!

Dumbbell Leg Circuit

  • Side Bench Step-ups 4×10 each leg (medium weight)
  • Dumbbell Hip Thrusts 4×10 (heavy weight)
  • Goblet Squat 4×10 (medium weight)
  • Single-leg Deadlifts 4×10 each leg (medium weight)
  • Dumbbell lunges 2×12 (heavy weight)
  • Squat Jumps 2×10

Jolyn Clothing: A Beach Volleyball Player’s Best Friend

The suit is a Jolyn ryan-style top with Brazilian-style bottoms. PC: Kimberly Wilson

The suit is a Jolyn ryan-style top with Brazilian-style bottoms. PC: Kimberly Wilson

As beach volleyball players, we spend a lot of time in swimsuits. Some people may disagree with me, but I think playing volleyball in a swimsuit is pretty awesome. However, if you are wearing a suit that needs to be adjusted back into place after every play, it becomes a hassle. When I first started playing beach, I would scour the Internet for hours looking for the perfect suits to play volleyball in. It wasn’t until I was competing at a beach lifeguard competition in Pompano, Florida where I discovered Jolyn Clothing.

 

These are some of my favorite Jolyn pieces. Like I said, they come in many different colors!

These are some of my favorite Jolyn pieces. Like I said, they come in many different colors!

Jolyn started out making two-piece training suits for competitive swimmers and other watersport athletes. These suits are perfect for competitive swimming. I could appreciate this because I swam for 12 years competitively and it was hard to find functional and cute two-piece suits to practice in. Anyways, in the process, I found that these suits were also perfect to play beach volleyball in! My obsession with Jolyn swimsuits had begun.

I admittedly now own close to 30 Jolyn suits. Some may say that is kind of a lot, but when I’m training I wear these suits every single day, especially during the summer.

I always surf in Jolyn. This is a vent-style top with a mermaid print. The bottoms are also Jolyn, which are a Brazilian-style cut.

I always surf in Jolyn. This is a vent-style top with a mermaid print. The bottoms are a Brazilian-style cut.

They are perfect to swim, surf and play beach volleyball in. My friends even started to take notice and bought Jolyn too. In fact, Jolyn has taken off so much within the beach volleyball community that they have created their own line of beach volleyball swimsuits!

Jolyn suits move with you. That is why they are so great! You can adjust them to the tightness of your liking and after that, they stay in place. This includes the top and bottoms. Jolyn also has tons of different styles, colors and patterns to mix and match. You will definitely be able to find something that you like. To top it off, Jolyn is also reasonably priced for the quality of suit you are buying. For example, I paid $25 for my first Jolyn top 4 years ago, and I still play in it all the time! The fabric is very durable, I definitely got my money’s worth.

Ryan-style top with Brazilian-style bottoms.

Ryan-style top with Brazilian-style bottoms. PC: Alex Hollabaugh

This is the link to Jolyn’s website https://jolynclothing.com/ and this is their Instagram page @jolynclothing. Jolyn also sells their suits at trunk shows across the country. I hope that you guys will love them as much as I do!